| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/14/2017 |
Run |
lancaster |
Training |
3.6 mi |
30:18 |
8:26 |
 |
| 9/2/2017 |
Run |
baker field |
Race |
3.1 mi |
19:53 |
6:25 |
|
| 9/2/2017 |
Run |
lancaster |
Training |
13.3 mi |
1:39:42 |
7:32 |
|
| 9/1/2017 |
Run |
Amish |
Easy |
4.0 mi |
31:47 |
7:57 |
|
| 8/31/2017 |
Run |
long's park mini loop |
Training |
4.0 mi |
31:16 |
7:50 |
|
| 8/21/2017 |
Run |
Eclipse |
recovery |
3.6 mi |
30:55 |
8:43 |
|
| 8/14/2017 |
Run |
lancaster |
Training |
7.2 mi |
1:00:05 |
8:21 |
|
| 8/13/2017 |
Run |
lancaster |
Trails |
13.2 mi |
1:40:33 |
7:38 |
|
| 8/13/2017 |
Run |
lancaster |
warm/cool |
1.5 mi |
12:00 |
8:00 |
|
| 8/10/2017 |
Run |
lancaster |
Training |
0.5 mi |
4:36 |
9:13 |
|
| 8/10/2017 |
Run |
lancaster |
Training |
10.6 mi |
1:20:48 |
7:40 |
|
| 8/10/2017 |
Run |
lancaster |
warm/cool |
0.9 mi |
7:45 |
8:37 |
|
| 8/8/2017 |
Run |
lancaster |
warm/cool |
1.4 mi |
11:37 |
8:37 |
|
| 8/8/2017 |
Run |
F&M track |
Interval |
8.4 mi |
57:30 |
6:54 |
|
| 8/8/2017 |
Run |
lancaster |
warm/cool |
1.3 mi |
10:24 |
8:01 |
|
| 8/3/2017 |
Run |
All over |
Training |
11.3 mi |
1:29:13 |
7:54 |
|
| 8/1/2017 |
Run |
lancaster & F&M |
warm/cool |
3.2 mi |
27:22 |
8:34 |
|
| 8/1/2017 |
Run |
home to park to home |
Interval |
4.4 mi |
29:57 |
6:49 |
|
| 8/1/2017 |
Run |
lancaster & F&M |
warm/cool |
2.1 mi |
17:19 |
8:08 |
|
| 7/31/2017 |
Run |
double secret and bridge |
Training |
7.1 mi |
59:31 |
8:24 |
|
| 7/30/2017 |
Run |
double secret and bridge |
Easy |
2.6 mi |
27:01 |
10:34 |
|
| 7/29/2017 |
Run |
lancaster |
Easy |
2.3 mi |
18:49 |
8:12 |
|
| 7/27/2017 |
Run |
All over |
Training |
9.5 mi |
1:14:19 |
7:50 |
|
| 7/26/2017 |
Run |
home to park to home |
Training |
7.4 mi |
1:06:36 |
9:00 |
|
| 7/25/2017 |
Run |
F&M |
warm/cool |
1.6 mi |
12:38 |
7:54 |
|
| 7/25/2017 |
Run |
F&M track |
Interval |
5.4 mi |
41:54 |
7:46 |
|
| 7/25/2017 |
Run |
F&M track |
warm/cool |
1.1 mi |
7:58 |
7:15 |
|
| 7/20/2017 |
Run |
Grandview |
Tempo |
6.4 mi |
48:20 |
7:37 |
|
| 7/18/2017 |
Run |
home to park to home |
warm/cool |
3.9 mi |
32:25 |
8:19 |
|
| 7/18/2017 |
Run |
F&M track |
Interval |
3.7 mi |
25:09 |
6:54 |
|
| 7/18/2017 |
Run |
lancaster |
warm/cool |
1.7 mi |
14:05 |
8:17 |
|
| 7/13/2017 |
Run |
home to park to home |
Tempo |
6.3 mi |
49:14 |
7:49 |
|
| 7/12/2017 |
Run |
home to park to home |
Training |
5.6 mi |
44:16 |
7:59 |
|
| 7/11/2017 |
Run |
home to park to home |
warm/cool |
1.3 mi |
10:22 |
8:18 |
|
| 7/11/2017 |
Run |
F&M track |
Interval |
4.6 mi |
31:32 |
6:52 |
|
| 7/11/2017 |
Run |
F&M track |
warm/cool |
0.6 mi |
4:37 |
8:24 |
|
| 7/8/2017 |
Run |
Spring Valley |
medium long |
15.4 mi |
1:56:19 |
7:35 |
|
| 7/8/2017 |
Run |
Peter Barber's "trail" |
warm/cool |
0.9 mi |
7:15 |
8:04 |
|
| 7/6/2017 |
Run |
Lancaster/Grandview |
Training |
12.0 mi |
1:34:10 |
7:51 |
|
| 7/5/2017 |
Run |
home to park to home |
Training |
7.1 mi |
54:52 |
7:44 |
|
| 7/3/2017 |
Run |
home to park to home |
Training |
7.1 mi |
59:28 |
8:23 |
|
| 6/20/2017 |
Run |
lancaster |
warm/cool |
2.9 mi |
23:12 |
8:09 |
|
| 6/20/2017 |
Run |
F&M track |
Interval |
5.2 mi |
36:13 |
7:03 |
|
| 6/13/2017 |
Run |
lancaster |
warm/cool |
1.6 mi |
12:35 |
7:52 |
|
| 6/13/2017 |
Run |
Peter Barber's "trail"/park |
Interval |
5.4 mi |
39:53 |
7:24 |
|
| 6/13/2017 |
Run |
lancaster |
warm/cool |
1.7 mi |
13:56 |
8:12 |
|
| 6/8/2017 |
Run |
Lancaster/Grandview |
Tempo |
7.5 mi |
58:00 |
7:44 |
|
| 6/6/2017 |
Run |
lancaster |
warm/cool |
3.4 mi |
26:40 |
7:54 |
|
| 6/6/2017 |
Run |
F&M track |
Tempo |
0.6 mi |
4:45 |
8:40 |
|
| 6/6/2017 |
Run |
F&M track |
Interval |
5.4 mi |
38:08 |
7:08 |
|
| 6/6/2017 |
Run |
lancaster |
warm/cool |
2.2 mi |
16:40 |
7:35 |
|
| 6/3/2017 |
Run |
Red Rose |
Race |
5.0 mi |
32:02 |
6:25 |
|
| 6/3/2017 |
Run |
lancaster |
warm/cool |
1.3 mi |
11:00 |
8:28 |
|
| 6/1/2017 |
Run |
Lancaster/Grandview |
Tempo |
7.5 mi |
58:03 |
7:45 |
|
| 5/30/2017 |
Run |
lancaster |
warm/cool |
1.1 mi |
8:36 |
7:49 |
|
| 5/30/2017 |
Run |
lancaster |
warm/cool |
1.1 mi |
8:39 |
7:52 |
|
| 5/23/2017 |
Run |
F&M |
warm/cool |
1.6 mi |
12:29 |
7:49 |
|
| 5/23/2017 |
Run |
F&M track |
Tempo |
2.7 mi |
20:45 |
7:47 |
|
| 5/18/2017 |
Run |
home to park to home |
Tempo |
3.1 mi |
26:22 |
8:24 |
|
| 5/9/2017 |
Run |
F&M |
warm/cool |
1.6 mi |
13:07 |
8:19 |
|
| 5/9/2017 |
Run |
F&M track |
Tempo |
4.2 mi |
30:44 |
7:23 |
|
| 5/9/2017 |
Run |
lancaster |
warm/cool |
1.7 mi |
13:58 |
8:13 |
|
| 4/11/2017 |
Run |
F&M track |
Interval |
3.2 mi |
21:39 |
6:46 |
|
| 4/11/2017 |
Run |
F&M track |
warm/cool |
1.6 mi |
12:41 |
8:11 |
|
| 4/3/2017 |
Run |
treadmill |
Easy |
1.1 mi |
9:00 |
8:11 |
|
| 3/7/2017 |
Run |
F&M |
warm/cool |
1.6 mi |
13:39 |
8:39 |
|
| 3/7/2017 |
Run |
F&M track |
Interval |
0.5 mi |
3:50 |
8:31 |
|
| 3/7/2017 |
Run |
F&M track |
Interval |
5.7 mi |
38:01 |
6:41 |
|
| 3/7/2017 |
Run |
F&M track |
warm/cool |
0.3 mi |
2:30 |
9:59 |
|
| 2/28/2017 |
Run |
F&M track |
Tempo |
5.6 mi |
42:46 |
7:36 |
|
| 2/21/2017 |
Run |
F&M track |
warm/cool |
1.6 mi |
12:28 |
8:03 |
|
| 2/21/2017 |
Run |
F&M track |
Interval |
3.9 mi |
30:54 |
7:56 |
|
| 2/21/2017 |
Run |
F&M track |
warm/cool |
1.6 mi |
13:36 |
8:47 |
|
| 2/14/2017 |
Run |
F&M track |
Training |
3.8 mi |
28:23 |
7:35 |
|
| 2/14/2017 |
Run |
baker field |
Training |
2.3 mi |
17:00 |
7:34 |
|
| 2/7/2017 |
Run |
F&M track |
Easy |
4.8 mi |
40:29 |
8:27 |
|
| 1/31/2017 |
Run |
F&M track |
Interval |
6.4 mi |
49:55 |
7:52 |
|
| 1/7/2017 |
Run |
treadmill |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 1/3/2017 |
Run |
F&M track |
Interval |
7.5 mi |
52:44 |
7:02 |
|
| 1/3/2017 |
Run |
F&M track |
warm/cool |
0.7 mi |
5:51 |
8:21 |
|
| 11/30/2016 |
Run |
home to park to home |
Training |
7.1 mi |
53:57 |
7:36 |
|
| 11/20/2016 |
Run |
Philadelphia Marathon |
Race |
26.2 mi |
3:12:50 |
7:22 |
|
| 11/19/2016 |
Run |
lancaster |
Easy |
2.3 mi |
17:20 |
7:43 |
|
| 11/18/2016 |
Run |
lancaster |
Easy |
4.0 mi |
33:00 |
8:15 |
|
| 11/17/2016 |
Run |
lancaster |
Easy |
3.5 mi |
29:16 |
8:22 |
|
| 11/16/2016 |
Run |
home to park to home |
Training |
7.0 mi |
57:27 |
8:13 |
|
| 11/12/2016 |
Run |
lancaster & F&M |
medium long |
14.4 mi |
1:45:41 |
7:22 |
|
| 11/10/2016 |
Run |
home to park to home |
Training |
7.1 mi |
55:32 |
7:50 |
|
| 11/8/2016 |
Run |
lancaster & F&M |
warm/cool |
4.1 mi |
33:32 |
8:17 |
|
| 11/8/2016 |
Run |
F&M track |
Interval |
4.5 mi |
29:26 |
6:37 |
|
| 11/8/2016 |
Run |
lancaster |
warm/cool |
1.3 mi |
10:13 |
7:52 |
|
| 11/1/2016 |
Run |
F&M |
warm/cool |
1.6 mi |
13:36 |
8:47 |
|
| 11/1/2016 |
Run |
F&M track |
Interval |
6.2 mi |
48:00 |
7:49 |
|
| 10/25/2016 |
Run |
F&M |
warm/cool |
1.6 mi |
13:06 |
8:12 |
|
| 10/25/2016 |
Run |
F&M track |
Interval |
7.6 mi |
53:20 |
7:02 |
|
| 10/22/2016 |
Run |
Stoudt's Distance Classic |
Race |
7.5 mi |
50:01 |
6:41 |
|
| 10/22/2016 |
Run |
All over |
warm/cool |
1.1 mi |
9:00 |
8:12 |
|
| 10/18/2016 |
Run |
F&M track |
Interval |
7.3 mi |
57:38 |
7:58 |
|
| 10/18/2016 |
Run |
lancaster & F&M |
warm/cool |
1.3 mi |
10:52 |
8:22 |
|
| 10/13/2016 |
Run |
Grandview |
Training |
7.3 mi |
55:01 |
7:33 |
|